A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

2 rnd (una Kettlebell heavy)
6 One Arm Kettlebell Swing
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Press
6 Kettlebell Windmills*
Rest 60" ogni rnd

• 
  

B

EMOM 2' per 10' (5 sets):
(2 Power Clean + 1 P.Jerk) x 1 rep

Set 1-2 = @ 75% 1-RM Power Clean 6 REP.
Set 3-4 = @ 80% 1-RM Power Clean 4 REP.
Set 5 = @ 85% 1-RM Power Clean 2 REP.

C

EMOM al minuto 7 set TOT 21'
1) 15/10 Cal. Bike
2) 6 DB Box Step-Overs (1 DB da 25/15kg)
3) 20-30 DU+ 8-10 TTB

REST 3'

2RND For Time
15/10 Cal. Bike
6 DB Box Step-Overs (1 DB da 25/15kg)
20-30 DU
10 TTB

REST 10'

3 Rounds
10 BMU
14 STOH 70-60/40-35KG
16 Bar Facing Burpees

D

3RND:
GHD HIP EXT. WITH OVERHEAD "Y" con DB x 8 rep
Rest 60"
Ab-Wheel Rollouts con BB x 6 reps
Rest 60"
Tall Kneeling Palloff Press x 10 rep
Rest 60"

video esecuzione:
GHD HIP EXT. WITH OVERHEAD "Y" con DB

Ab-Wheel Rollouts

Tall Kneeling Palloff Press x 10 rep

E

Ginnastica volume
10/5 Strict Pull Ups
20/15 Pull Ups
30/20 Chest to Bar
20/15Pull Ups
10/5 Strict Pull Ups

4 rounds for time of

• 1 minute L-sit hold
• 400-m run

"GOERGE 2.0"
For time:
- 34 Burpees.
- 34 Box Jumps (24"/20").
- 34 Pull ups.
- 34 Deadlift (70/50 Kgs).
- 34 Diamond push ups.
- 34 OHS (20/10 kgs bumper).

A.

2 rnd
1k Bike
15 Banded Good Morning
15 DOUBLE DB PRESS
PVC+MOBILITY

B.

AMRAP 10'
10 DB SNATCH
15 DB Box Step over
200mt run

C.

Back Squat
Set 1 – 5 rep @ 65-70%
Set 2 – 3 rep @ 75-80%
Set 3 – 1 rep @ 85-90%
Rest 2-3'
poi
Ogni 2' per 14' (7set)
Back Squat x 2 rep @ 95%
ogni set 20" skip

D.

3rnd
60" Dmb Front Squats 22,5/15kg
Rest 30"
60" C2B
Rest 30"
60" Push-Press 22,5/15kg
Rest 30"
60" TTB
Rest 30"
60" Assault Bike
Rest 60"

E.

AMRAP 15'
9 HPC
6 HSPU
3 Rope Climb

A. EMOM x 8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
Rest 2 minutes
B. EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20

• 6 Min EMOM of:
BB Hang Squat Snatch
1st & 2nd Min
95% Heavy 1-1 rep
3rd & 4th Min
90% Heavy 1-1 rep
5th & 6th Min
85% Heavy 2-2 reps
Le percentuali sono riferite alla singola pesante (Heavy) di Hang Squat Snatch precedente.

Eilinen/Lepo

1-rep-max snatch

Valentine's Day morning intervals "Me love you long time"

4 min AMRAP
8 Shuttle run (10m)
8 Burpees

Rest 2min

4 min AMRAP
12/10 Cal Row
10 KB Snatch 24/16 kg

Rest 2min

4 min AMRAP
Cindy

Rest 2min

4 min AMRAP
12/10 Cal Row
12 KB Swing 24/16 kg

Bonus
4 x 10 sec on / 20 off assaultbike

10-11 Mobility
11-12 Basic Endurance CrossFit
12-13 Mobility